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“What is better or worse,” asks my overtly label reading friend, “real sugar or artificial sugar?” She was standing in the middle of the grocery aisle, one hand extending the beverage label in my face, the other on her hip. I think she was wanting a debate on this topic.

“What do you like?” I’m guiding her to discern this one on her own. “Well, the artificial ones have a funny after taste, I usually get headaches after drinking one of them, and feel hungrier, later. But the real sugar drinks have lots of sugar! I’m trying to watch my waistline, and you are not helping me, sister!” (We found the bottles of sparkling waters that sent her happily down the aisle.)

Studies are showing that our population is gaining weight while our intake of diet products is also going up - any correlation? In 2008, a study at Purdue University showed that sweeteners affect the hunger center of the brain. The metabolism drops while food cravings increase. With more studies to validate this, take your own internal test. If a regular or sugar-free beverage, in moderation, satisfies your cravings - great. Evaluate if your liquid sugar intake needs a makeover. A 355-ml can of soda pop has 39 grams of sugar (9 teaspoons) and about 150 calories.

My motto is “I’d rather eat my calories, than drink them. And natural over artificial when optional.”

Diet beverages were originally developed to support those needing to control their sugar intake, mainly, diabetics. Before 1983 saccharine was used to sweeten beverages. Aspartame was then approved and used instead as studies questioned saccharine’s safety.

Here is an overview of common sugar substitutes:

Aspartame: Two amino acids: aspartic acid and phenylalanine. Used in beverage drinks mostly.

Saccharine: (Sweet ‘n low) - It was first discovered in 1879 and used when sugar was rationed. 200-700 times sweeter than sugar. Aftertaste noted by many consumers. It was band in US due to research correlation to cancer. Uplifted in 2000 as ongoing studies disputing this finding. (Canadian mice did not succumb to cancer and saccharine was always available since 1988.)

Equal (aspartame): Is about 200 times sweeter than sugar.

Splenda: Sucrose with an alcohol added to make it less absorbable. 600 times sweeter than sugar.

Acesulfame K: artificial sweetener. Can withstand high temperatures. Used in combination with other sweeteners.

Stevia (Truvia, PureVia, SweetLeaf Sweetener): Derived from the South American Chrysathemum family of plants. 300 times sweeter than sugar. Suitable in baking/cooking. Earlier studies related to infertility - recently disputed. Approved since 2008.

You decide if you like your coffee with sugar, Equal, Sugar Twin, or not. Moderation or natural? My motto, again “I’d rather eat my calories than drink them, and natural over artificial when optional.”

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